While I was training for the certain event, I was using the running program provide by the running events and it certainly worked out pretty well for me. Except during long and easy run, I kept my average heart rate to around 140-145BPM which range from 5:25/km for 5km easy run 5:55/km for 35km long run. I have to admit after I ran my first marathon, I've seem to lose bit of interest in running and legs are sore for nearly 2 week and did not run at all. Over the last one week, only just got back to running and build my running distance slowly. Probably no longer than 10km til the end of the year. Other than that, I have no doubt that this my best year I've been running so far, not just achieve achieving my personal best although I was kind of disappointed I missed on sub-45min for 10km, but I have ran a marathon and I haven't had any injury this year so far.